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WOD: 12/9/15

Metabolic CrossFit – CrossFit

Push Press (12 minutes to build to a 1 rep max Push Press)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

6 Handstand Push-Ups

12 Kettlebell Swings (53/35)

30 Double Unders

WOD: 12/8/15

Metabolic CrossFit – CrossFit

Metcon (8 Rounds for reps)

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters (or run 220)

5 Power Cleans (155/105 lbs)

10 Shoulder to Overhead (155/105 lbs)

WOD: 12/7/15

Metabolic CrossFit – CrossFit

Back Squat (20 minutes to find 1 rep max Back Squat)

Metcon (Time)

6RFT:

6 Thrusters (115/75 lbs)

6 Burpees Over the Barbell

WOD: 12/5/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Emily

22 Min AMRAP

12 HSPU

5 Power Cleans (heavy)

15 Sit-ups

One attempt at completing all HSPU unbroken. If you come off the wall finish the remaining reps as push-ups.

WOD: 12/3/15

Metabolic CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

WOD: 12/2/15

Metabolic CrossFit – CrossFit

Skill Work

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups (or Ring Rows, most difficult level)

Rest 60 seconds

2 Minutes of Handstand Push-Ups (or Seated DB Press)

Rest 60 seconds

2 Minutes of Chest-to-Bar Pull-Ups

Rest 60 seconds

Metcon (21 Rounds for reps)

EMOMx21:

Minute 1 – 15 Kettlebell Swings (72/53)

Minute 2 – 8 Burpee Box Jump-Overs (24/20)

Minute 3 – 10 Toes to Bar

WOD: 12/1/15

Metabolic CrossFit – CrossFit

Strength

Front Squat – Go every 2 minutes

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

Metcon (Time)

For time:

Run/Row 800 Meters

30 Pull-Ups

30 Front Squats (165/110)

30 Pull-Ups

Run/Row 800 Meters

WOD: 11/30/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on 5×3 Push Press, working to a heavy set of 3.

***Between sets, accumulate 30 seconds side plank on each side

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24/20)

9 Push Presses (135/95)

9 Weighted Abmat Sit-ups (20/15 medicine ball)

WOD: 11/28/15

Metabolic CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

WOD: 11/27/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Today’s CrossFit main site WOD

3RFT:

1,000m Row

42 KB swings (53/35)

24 pull-ups

If all rowers are occupied, work on KB swings and pull-ups until one is available.